Challenge 28 Days 10 Minutes Per Day

Challenge-28-Days-10-Minutes-Per-Day

5 Simple Exercises which can Transform Your Body in just Four Weeks :

While many folks choose expensive gym memberships, special equipment and supplements, there are also people who wish to stay it simple eat less but healthy and perform weight exercises reception . Who gets better results?

In general, it’s the folks that don’t forget that the most target of their goals and manage to introduce healthier habits into their existing lifestyle without relying an excessive amount of on outside tools and trends, these people achieve sustainable progress and lead happier lives.

That’s why during this text we’d wish to encourage you to stop worrying about whether you need to start performing miraculous exercises or try the most recent super food with sensational fat loss properties and simply return to the basics .
If you're doing these five exercises each day , you’ll start seeing improvements in your waistline size and overall body composition in but a month! It’s obvious that you simply simply won’t get the body of your dreams in such a quick period (especially if you've plenty of excess weight), but we guarantee you that you’ll desire you’re one huge step closer to your goal.

Let’s get started:

#1. Plank

The plank is one of the greatest and most underrated exercises ever.

It’s practically a one-move static exercise which will assist you build a core of steel, ripped abs and powerful shoulders. Just get into a push-up position on the ground , bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a line from head to feet, then hold it for as long as you'll without moving your waist or butt.


#2. Push-ups

The push-up is that the ultimate weight exercise that utilises literally every major muscle in your body, therefore helping you firm your whole body.

Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a line with the legs, back and buttocks. Lower your body down on an equivalent way and repeat.

#3. Squats

Squats will assist you build your quads, hams, calves and most of all those glutes! Whilst strengthening your whole core and enhancing greater overall fat burning.

For the quality squat, your feet should be shoulder-width apart or slightly wider. Extend your hands call at front of you and sit back and down, always at a minimum 90 degree angle, if you'll go lower, then perfect, but not touching the ground or causing pain to the knees as this defeats the purpose . Keeping your head facing forward. confirm that your back is straight. Keep lowering yourself until your thighs are parallel to the ground (if possible). Press copy through your legs and glutes.
#4. Bird-dog

From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and therefore the opposite arm, maintaining both perfectly straight.

Hold for a flash , then lower them down and repeat with the opposite leg and arm. This exercise increases core strength in both abs and lower back.

#5. Lying hip raises

The lying hip raise is that the perfect weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

Lie on your back on the ground with bent knees and flat feet. Extend your arms bent your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, ensuring to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

The 28 Days plan

This program consists of two separate basic workouts:

Workout #1

1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.
1 minute – Bird-dog.
1 minute – Lying hip raises.
1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.

Rest for 10 seconds between each exercise.

Workout #2

3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.
Rest for 15 seconds between each exercise.

This is performed 6 times per week, followed by one rest day.

WEEK 1

Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest

WEEK 2

Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest

Rotate week 1 and week 2 for the duration of the exercise programme

If you perform this program, you’ll be surprised with the results. Your body are going to be stronger and tighter, you ought to feel better and your health should improve significantly (of course, as long as you pair the workouts with healthy meals and many of water).